Categorized as: WOD

01-14-15 CrossFit WOD

CrossFit Code Red – CrossFit

View Public Whiteboard

(No Measure)

12 min:

7 shoulder press

7 KB swings

7 push-ups

7 K2C

7 box jumps

7 burpees

Shoulder Press (8-6-5-4-3-2-1)

15 min time cap

Work heavy for each set

Metcon (Time)

AQAP: 20 min time cap

21-15-9

Pull-ups

Box jumps or step ups

21-15-9

KB swings

Burpees to 45# plate

21-15-9

T2B

Plate deficit push-ups (45/25)

RX+ (Chris Myers does Karen)